INTERMEDIATE (5 MIN)

• Start with 4 relay teams in one end of the floor, with four pylons in a straight line (or zig-zag pattern), relative to the starting line established prior to the race (a pylon or the end-line can be used as markers).  If any line has uneven numbers, the line(s) with less players will have to have somebody go twice in order to make things even.

• Place a ball on the ground 4 or 5 metres away from the start line.  The first player in each line runs forward, scoops the loose ball and weaves through the pylons, making their way to the other end.  Once they get past the last pylon they then throw the ball off of the end-boards, catching the rebound and weaving back through the pylons. 

• Once players get past the last pylon (originally the first pylon) they put the ball down on the floor, run to the back of the line and sit down; at which point the next player in line can take their turn. If they leave early, coaches can force them to stop for the amount of time they gained in their head start. 

• Continue the race until every player has gone (including goalies – who sprint in a straight line to centre-floor without a ball).  If any player drops their ball during the relay they must go and retrieve the ball and finish going around all pylons before returning to line.  The first team with everyone sitting down wins the race.   

• Losing team does push-ups, planks, body weight squats, sprints, etc…